Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds:
10 Leg Swings (forward and backward)
10 Single Leg Calf Raises (each)
10 Sit Ups
into
30 seconds of Line Hops or Single Unders
30 second rest
30 seconds of Line Hops or Single Unders
Athletes Notes
Front to Back Leg Swings
Single Leg Calf Raises
Sit Ups
Line Hops or Single Unders
Bodyweight Metcon
()
Bodyweight: Jackrabbit (4 Rounds for reps)
:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle
2:00 AMRAP Burpee to 6″ Target
:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle
-rest 4 minutes-
:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle
2:00 AMRAP Backpack Thruster
:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle
Athletes Notes
Score
You will have 4 scores to keep track of.
Score 1: TOTAL high knees to jumping jacks (across both rounds)
Score 2: TOTAL high knees to lateral shuffle (across both rounds)
Score 3: Burpees to target
Score 4: Backpack thrusters
Workout Strategy and Flow
At 3,2,1 begin
:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle
2:00 AMRAP Burpee to 6″ Target
:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle
-rest 4 minutes-
:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle
2:00 AMRAP Backpack Thruster
:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle
Set the clock to count up to 99:99
Demo Videos
High Knees to Jumping Jack
High Knees to Lateral Shuffle x 2
Burpee to Target
Backpack Thruster
Scaling
:75 AMRAP High Knees to Jumping Jack
:75 AMRAP High Knees to Lateral Shuffle
:90 AMRAP Burpee to 6″ Target
:75 AMRAP High Knees to Jumping Jack
:75 AMRAP High Knees to Lateral Shuffle
-rest 4 minutes-
:75 AMRAP High Knees to Jumping Jack
:75 AMRAP High Knees to Lateral Shuffle
:90 AMRAP Backpack Thruster
:75 AMRAP High Knees to Jumping Jack
:75 AMRAP High Knees to Lateral Shuffle
Mayhem Mom Mods
:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle
2:00 AMRAP Modified Burpee – no jump, knee push up
:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle
-rest 4 minutes-
:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle
2:00 AMRAP Backpack Thruster
:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bodyweight (Running Option): Jackrabbit (2 Rounds for reps)
In an 8 minute window:
1000m Run
AMRAP in the time remaining:
Burpee with Pike Push up (burpee with extra push up for scaling)
-rest 4 minutes-
In an 8 minute window
1000m Run
AMRAP in the time remaining:
Squat to Calf Raise
Athletes Notes
Score
This workout is scored based on how many reps you complete in each AMRAP. There are 2 scores.
Workout Strategy and Flow
In an 8-minute window:
1000m Run
AMRAP in the time remaining:
Burpee with Pike Push up (burpee with extra push up for scaling)
-rest 4 minutes-
In an 8-minute window:
1000m Run
AMRAP in the time remaining:
Squat to calf raise
Demo videos
Burpee with Pike Push up or Burpee with extra push up
Squat to Calf Raise
Scaling
In an 8-minute window
800m Run
AMRAP in the time remaining:
Burpee with extra push up (knee push ups if needed)
-rest 4 minutes-
In an 8-minute window
800m Run
AMRAP in the time remaining:
Squat with calf raise
Mayhem Mom Mods
In an 8-minute window
2000m Bike Erg
AMRAP in the time remaining:
Modified Burpee – no jump, knee push up + extra knee push up
-rest 4 minutes-
In an 8-minute window
2000m Bike Erg
AMRAP in the time remaining:
Squat to calf raise
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Jackrabbit (2 Rounds for reps)
In an 8-minute window
1000m Run
AMRAP in the time remaining:
Alternating Single Dumbbell Devil Press (50/35)
-rest 4 minutes-
In an 8-minute window
1000m Run
AMRAP in the time remaining:
Single Dumbbell Thruster (50/35) (5 per side before switching)
Athletes Notes
Score
This workout is scored based on how many reps you complete in each AMRAP. There are 2 scores.
Workout Strategy and Flow
In an 8-minute window
1000m Run
AMRAP in the time remaining:
Alternating Single Dumbbell Devil Press (50/35)
-rest 4 minutes-
In an 8-minute window
1000m Run
AMRAP in the time remaining:
Single Dumbbell Thruster (50/35) (5 per side before switching)
Demo videos
Single Dumbbell Devil Press
Single Dumbbell Thruster
Scaling
In an 8-minute window
800m Run
AMRAP in the time remaining:
Single Dumbbell Devils Press (35/25)
-rest 4 minutes-
In an 8-minute window
800m Run
AMRAP in the time remaining:
Single Dumbbell Thruster (35/25)
Mayhem Mom Mods
In an 8-minute window
2000m Bike Erg
AMRAP in the time remaining:
Elevated Modified Devil Press
-rest 4 minutes-
In an 8-minute window
2000m Bike Erg
AMRAP in the time remaining:
Single Dumbbell Thruster (35)
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!